Fitness update - May 2013 - quasi back on track!

My arm injury is subsiding nicely, and my shin splints have backed off, once I gave them a few days without running or jump rope. It was nice just to come home and eat, or nap, or read, or simply "veg" for a few days. But now I'm trying to regain a little momentum, at least to shed some fat and focus more on bodyweight strength.

Monday, 13 May 2013 
24 min., 215 lbs.

3 min. - double end bag
3 min. - jump rope / power tower

[50 skips, then 3 dips, then 3 pullups; ~once per minute] 

3 min. - kb drills

[30 swings, 10/10 jerks, 10/10 high-pull-snatch] 

3 min. - speed bag 
REST 2 min., THEN REPEAT

[I also allowed enough time between exercises to remove or don gear and hydrate.]

Tuesday morning I took an NSAID to quell some minor aches in my right arm and medial shins. After work I took my wife to her last pre-natal exam before our son is born, came home, and then… NAPPED for 2+ hours.


Wednesday, 15 May 2013 
24 min., 215 lbs.

2 min. - double end bag
2 min. - jump rope / power tower
2 min. - speed bag
2 min. - kb drills

[30 swings, 10/10 snatch, 2/2 high pulls] 

REST 90 sec., THEN REPEAT x 2

[I also allowed enough time between exercises to remove or don gear and hydrate.]

Stupid mop, stupid injuries…

The first clause is a reference to Pearl Jam's final 'song' on Vitalogy. #ftw.

The second is more mundane: my shoulder/elbow injuries, induced by a stupid arm-wrestling challenge a couple weeks ago, and my (medial) shin splints, induced by too much jump roping and jogging––together they finally caused me just to "give up" for the last few days and REST.  After a jaunt to the beach for some body-boarding, which had my right arm aching all the way home, I was reduced to saying, "Damn it, it's always up or down, always either my ankles or my arm!" So I simply stopped doing any exercise for a few days.

So these notes are pretty off-hand, from memory.

I think on Sunday, May 5, I did…

20 minutes of conditioning, roughly like so…
3 min. jump rope
3 min. jog 
3 min. kb x 2

I think on Monday, May 6, I did…

15 minutes of conditioning, like so…
3 min. jump rope
3 min. double end bag
3 min. kb
x 2

But by the end of the workout on Monday, my shins hurt so badly, I could only
walk my second jog circuit. Crippling pain.

So the past few days I've been reading and chilling with my family. And flipping out, now and then, about fulfilling/handing in my first-year-teacher certifications/documentations.

Today, though, I did the following, with little pain…

Saturday, May 11, 2013
20 min., 214 lbs.

3 min. medicine ball (30 wall ball, 30 bucket pass, 20/20 twist-catch)
3 min. double end bag
3 min. kb (30 swings, 10/10/10/10 jerks, 5/5 high-pull-snatch)
3 min. speed bag
REST
3 min. medicine ball, kb (30 wall ball, 30 swings, 10/10 jerks)
3 min. double end bag
2 min. speed bag